What Is the Autoimmune Diet Reset? A Comprehensive Guide

December 30, 2025 •

3 min read

With an estimated 50 million Americans and 5-10% of people worldwide affected by autoimmune diseases, many are turning to diet as a powerful tool for symptom management. The autoimmune diet reset, or AIP, is one such structured approach to help reduce inflammation and promote gut healing.

Quick Summary

The autoimmune diet reset, also known as the AIP diet, is a phased plan that identifies individual food triggers to reduce inflammation and support gut healing for managing autoimmune conditions.

Key Points

Three Phases: The autoimmune diet reset (AIP) involves a strict elimination phase, a systematic reintroduction phase, and a long-term maintenance phase.
Targets Inflammation: It aims to calm the immune system and reduce systemic inflammation by removing potential dietary triggers like grains, dairy, and eggs.
Supports Gut Health: A central goal is to heal the gut lining, addressing issues like "leaky gut" that are theorized to contribute to autoimmune symptoms.
Personalized Approach: Through the reintroduction phase, you identify your specific food triggers, allowing for a personalized, long-term dietary plan.
Requires Guidance: The diet is restrictive and should be undertaken with the guidance of a healthcare professional to avoid nutritional deficiencies.
Not a Cure: While effective for symptom management for some, the AIP diet is not a cure for autoimmune diseases and should be part of a broader treatment strategy.

What Is the Autoimmune Diet Reset (AIP)?

The autoimmune diet reset is more formally known as the Autoimmune Protocol (AIP) diet. It is an elimination diet designed specifically to help individuals with autoimmune conditions manage their symptoms by reducing inflammation and promoting gut health. The theory behind the AIP is that certain foods and lifestyle factors can contribute to gut permeability, which may trigger or worsen autoimmune responses. By removing these potential triggers and focusing on nutrient-dense foods, the diet aims to calm an overactive immune system.

The AIP is a stricter version of the Paleo diet and is used as a therapeutic tool to help identify and manage triggers specific to an individual. It's not a cure, but can be explored for conditions like Hashimoto's, rheumatoid arthritis, IBD, lupus, and psoriasis.

How Does the Autoimmune Reset Work? The Three Phases

The autoimmune diet reset follows three distinct phases: elimination, reintroduction, and maintenance. This phased approach is systematic and aims for a long-term, personalized eating plan.

Phase 1: Elimination

This initial phase, lasting typically 30 to 90 days or until symptoms improve, involves strictly removing common inflammatory triggers. Foods eliminated include grains, legumes, dairy, eggs, nightshade vegetables, nuts, seeds, refined sugars, alcohol, tobacco, and certain medications. The focus is on nutrient-dense foods like grass-fed meats, wild-caught fish, bone broth, and non-nightshade vegetables.

Phase 2: Reintroduction

Once symptoms are reduced, foods are slowly and systematically reintroduced one by one. This process involves testing a small amount of a food, observing for reactions, and gradually increasing the portion if no symptoms occur. A period of observation (typically 5-7 days) follows each reintroduction to monitor for delayed reactions before the food is either reincorporated or avoided.

Phase 3: Maintenance

The final phase is ongoing and based on the findings from reintroduction. Individuals continue to avoid identified trigger foods while enjoying a diverse diet of well-tolerated, nutrient-dense foods, allowing for long-term health management.

Key Differences: AIP vs. Standard Anti-Inflammatory Diets

AIP and general anti-inflammatory diets share the goal of reducing inflammation but differ in approach.


Feature	Autoimmune Protocol (AIP) Diet	Standard Anti-Inflammatory Diet
Level of Restriction	Very restrictive during elimination initially.	Less restrictive.
Purpose	Identify and remove food triggers for autoimmune conditions.	Broad wellness strategy for general inflammation reduction.
Structure	Distinct phases: elimination, reintroduction, maintenance.	Typically a long-term lifestyle, no strict phases.
Timeline	Short-term elimination phase, reintroduction lasting months.	Intended for a lifelong pattern.

Foods to Eat and Avoid on an Autoimmune Reset

AIP-Friendly Foods (During Elimination Phase)

Vegetables: Excluding nightshades.
Meat: Grass-fed, pasture-raised, or wild-caught.
Organ Meats: Encouraged for nutrient density.
Fermented Foods: Non-dairy options.
Healthy Fats: Avocado, olive, and coconut oils.
Bone Broth: For gut healing.
Herbs and Spices: Fresh herbs and non-seed spices.
Fruits: In moderation, especially lower-glycemic.

Foods to Avoid During Elimination

Grains: Wheat, oats, rice, quinoa, corn.
Legumes: Beans, lentils, peas, peanuts.
Dairy: Milk, cheese, butter, yogurt.
Eggs: Entire egg.
Nightshades: Tomatoes, potatoes, peppers, eggplant.
Nuts and Seeds: Including oils and spices.
Processed Foods: Refined sugars, additives, industrial seed oils.

Potential Benefits of the Autoimmune Reset

Following the AIP diet may lead to several benefits for individuals with autoimmune conditions:

Reduced Inflammation: Alleviating symptoms like joint pain and fatigue.
Improved Gut Health: Supporting the healing of the gut lining.
Personalized Food Knowledge: Identifying specific dietary triggers.
Increased Energy and Clarity: Reducing brain fog and improving sleep quality.

Drawbacks and Considerations

The AIP diet has drawbacks, including its restrictive nature, potential for nutrient deficiencies if not managed, and the slow reintroduction process. It may not be effective for everyone and is not a substitute for medical treatment. Professional guidance is essential.

Conclusion: Is the Autoimmune Diet Reset Right for You?

The autoimmune diet reset offers a structured way to manage autoimmune symptoms by identifying and eliminating food triggers. While potentially powerful for reducing inflammation and improving gut health, its restrictive nature requires commitment and professional guidance to ensure safety and nutritional adequacy. It is a viable option for those seeking to understand diet's role in their condition, particularly when symptoms persist despite other treatments. Further information can be found in Healthline's guide.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional before starting any new diet or treatment plan.

Frequently Asked Questions

The main purpose of the autoimmune diet reset (AIP) is to reduce inflammation and manage symptoms for individuals with autoimmune conditions by identifying specific food triggers through a structured elimination and reintroduction process.

The elimination phase of the AIP diet removes a wide range of food groups, including grains, legumes, dairy, eggs, nightshade vegetables (tomatoes, potatoes, peppers), nuts, seeds, and processed foods.

The elimination phase typically lasts for 30 to 90 days, or until an individual experiences a noticeable reduction in their autoimmune symptoms.

No, the AIP diet is not primarily a weight-loss diet. While weight loss may occur as a side effect of removing processed foods, its main goal is to manage autoimmune symptoms and reduce inflammation.

During the reintroduction phase, foods that were eliminated are added back into the diet one at a time, with a 5-7 day monitoring period to check for any adverse reactions or symptom flare-ups.

Nightshade vegetables, which include tomatoes, potatoes, and peppers, are avoided during the elimination phase because they are potential inflammatory triggers for some individuals with autoimmune sensitivities.

Yes, it is highly recommended to consult a healthcare provider or a registered dietitian before starting the AIP diet. Its restrictive nature and potential for nutrient deficiencies require professional guidance for safety and effectiveness.